Kayayyakin Kayan Gaskeccen Carbohydrate
Mutane da yawa wadanda ke fama da ciwon sukari na iri 2 suna buƙatar biyan abinci na carbohydrate mai kyau don taimakawa wajen magance su. Carbohydrates sune irin abincin da ke da tasirin jini. A lokacin da aka gyara, carbohydrates za su rushe kuma su juya cikin sukari. Insulin shine hormone wanda yake dauke da sukari daga jini zuwa sel don amfani da makamashi. Lokacin da kake da ciwon sukari na iri na 2, kwayoyin zasu iya tsayayya da insulin da sukari zama a cikin jini maimakon maimakon ɗaukar su zuwa sel.
Yi gyaran ciyaccen carbohydrate ta kiyaye daidaitattun ma'auni zai iya taimakawa jiki don tsara jini da sukari kuma zai haifar da asarar nauyi (wanda zai taimaka wa jiki don amfani da insulin). Ɗaya daga cikin hanyoyin da za a yi wannan ita ce cin irin adadin carbohydrates a lokaci guda yau. Ba yana nufin cewa dole ku ci abinci iri ɗaya ba kullum; maimakon nufin ci abinci mai yawa na carbohydrates da cin abinci. Tambayi mai ba da ƙwararren ciwon sukari ko likitancin da aka yi rajista nawa nawa nawa da yawa na carbohydrate ya kamata ka ci ta cin abinci.
Abincin Abinci ne Carbohydrates?
Ana kididdiga yawan kwayoyin carbohydrates a cikin samfurori kuma ana samun su a cikin abinci irin su starches, kayan lambu starchy, legumes, 'ya'yan itace, madara / yogurt da abinci masu sukari. Abincin da ke dauke da alamu suna da sauƙin ƙidaya fiye da waɗanda basu da lakabi (kamar 'ya'yan itace). Don koyon yadda za a ƙidaya carbohydrates daidai zaku iya zuba jari a wasu abubuwa. Karanta a kasa don gano abin da za ku buƙaci kidaya carbohydrates daidai:
Labarun abinci:
Idan baku san yadda za ku karanta lakabin abinci ba, ya kamata ku koya. Alamar abinci zai iya taimaka maka sanin yawancin carbohydrate a cikin abinci da kuma inda waɗannan carbohydrates suna fitowa daga. Abu na farko da kake so ka dubi lokacin karatun lakabin shine girman girman. Bayan haka, kuna son sanin ƙayyadaddun ganga ta gangami kuma a ƙarshe, kuna son ganin yawan carbohydrate.
Alal misali, idan kuna karatun lakabin hatsi da lakabi ya nuna girman aiki: 3/4 kofin: Ayyuka da kwandon: 12: Total carbohydrate: 24 g: Fiber 3 g: Sugar 3 g da Sauran carbohydrate: 18 g sa'an nan kuma zaka iya fassara shi wannan hanya:
- An dauki nau'in hatsi 3/4 na kofin, kuma, a cikin kofin 3/4, akwai gel carbohydrate 24 g, 3 g fiber, da 3 g sukari. Cikin akwatin duka yana dauke da sha biyu, 3/4 kofin bukin. Idan za ku ci fiye da 3/4 kofin dole ne ku ninka yawan adadin ku za ku ci da yawancin carbohydrate don sanin yawan adadin carbohydrates da kun ci. Alal misali, idan kun ci 1 1/2 kofuna na hatsi (wanda shine sau biyu na cin abinci 3/4) kana buƙatar ninka gwargwadon carbohydrate guda biyu, wanda ke nufin za ku ci 48 g na carbohydrate.
- Don ƙarin bayani game da lakabin lakabi: Yadda zaka karanta Labarin Abincin
Gwaran kofin da Spoons:
Nuna kofuna da cokali zasu taimaka maka ka rarraba girman nauyin kayan abinci. Kuna so kuyi busassun busassun kuji. Yawanci, za'a iya amfani da waɗannan kayan aikin don auna yawan carbohydrates irin su abubuwan sha, hatsi, hatsi, legumes, yada, kwakwalwa da sauran kayan aiki. Wasu kyakkyawan yaudara tips:
1/3 kofin dafa shi da taliya ko shinkafa = 15 g carbohydrate
1/2 kofin dafa shi oatmeal = 15 g carbohydrate
1 8 oz kopin madara = 12 g carbohydrate
1 Cakuda na zuma, syrup, agave = ~ 15 g carbohydrate
1 Tablespoon ketchup = 4 g carbohydrate
Matakan abinci
Matakan abinci yana da taimako lokacin da kake ƙoƙarin lissafta adadin carbohydrates a cikin abincin da ba ya ƙunshi lakabi ko don waɗannan abinci inda aka sanya girman girman girman a cikin nauyi. Alal misali, abinci irin su 'ya'yan itace, dankali, da wasu hatsi sun lissafa rabo a nauyi. Idan kana da sikelin abinci, za ka iya ƙayyade nauyin abincin abinci kuma gicciye ma'ana tare da littafin ƙididdigar carbohydrate ko app don ƙayyade adadin carbohydrate a cikin abincin abincin.
Ga wasu sharuddan yaudara don yin la'akari da abinci:
4 oz na dukan 'ya'yan itace = 15 g carbohydrate
3 oz na dankalin turawa = 15 g carbohydrate
2 oz sun bushe mafi yawan hatsi = 45 g carbohydrate (2 oz bushe ya samu game da 1 kofin dafa shi)
1 oz na burodi = 15 g carbohydrate (zaka iya yin amfani da wannan don burodin gurasa, jujjuya, bagels, da dai sauransu)
Ayyuka Masu Ƙididdigar Carbohydrate da Yanar Gizo:
Kuna iya amfani da shafukan yanar gizo ko aikace-aikace don bincika bayanin abinci mai gina jiki don takamaiman abinci. Wadannan aikace-aikacen sune mahimmanci yayin da kake neman takamaiman kayan abinci da kayan abinci na abinci. Wasu aikace-aikacen carbohydrate na iya taimaka maka ka ƙirƙirar takardu da yawan gwargwadon carbohydrate dangane da girke-girke da ka ƙirƙira wanda ya adana lokaci daga ci gaba da duba kowane abu na abinci. Wasu shafukan sun hada da:
CalorieKing
NutritionData
Wasu aikace-aikace sun haɗa da:
GoMeals
EatOutWell
CalorieKing
dLife